Breakfast is the most important meal of the day. This article talks about the two most common breakfast mistakes that people often make. These breakfast mistakes are the ones that tend to slow down the weight loss journey. There can be no second thought about the fact that what you eat first thing in the morning plays a crucial role in maintaining your overall health and energy.
Two Most Common Breakfast Mistakes
1. Skipping breakfast, the worst of the breakfast mistakes
Skipping breakfast is the most prevalent breakfast mistake that people make. This practice is most commonly prevalent among people with unhealthy lifestyles. However, a good number of people trying to lose weight are also religiously following this unhealthy practice. Skipping breakfast may seem like an ideal way to reduce the calorie intake and lose weight faster. Dietitians do not agree with this opinion however and they actually find the opposite to be true. Eating a satiating breakfast is the ideal practice of sustainable weight loss. Skipping breakfast may lead to blood sugar spikes and hormonal imbalance which can cause bloating and inflammation.
The second important thing is to choose a healthy breakfast. It’s healthy to opt for a whole grain-rich breakfast with protein and fiber. This will help to keep feeling full for a longer period and avoid cravings later in the day.
Breakfast Can Curb Cravings
Eating a healthy breakfast (Protein and fiber rich) increases fullness throughout the day and reduces hunger cravings. This means that you’re better able to make healthy food choices and consume appropriate portion sizes later during the day.
Furthermore, sticking to a regular meal pattern, including breakfast, with a shorter time duration between meals helps prevent overeating, reduce stress, and improve circadian rhythm.
Eating a nutrient-dense breakfast rich in protein and fiber can keep hunger pangs at bay and make you feel energetic to perform better.
A study looking at the effects of a good breakfast found that people who had breakfast had more energy and were satisfied for longer time intervals after their meal. The ones who either did not eat breakfast or ate a very small amount felt low in energy and felt hunger cravings sooner. This study also found that those who had a well fed breakfast ate less at their next meal 4 hours later (lunch).
Breakfast Can Maintain Glucose Levels
According to research, eating a breakfast including whole grains is an excellent strategy for preventing type 2 diabetes and improving metabolic health.
Meanwhile, another study compared young men who ate breakfast with those who skip breakfast in a period of 6 consecutive days. They found that the group which skipped breakfast had an increased glycemic response, which can lead to weight gain.
Similar studies found that skipping breakfast caused a spike in blood sugar and a greater body mass index (BMI), which may be associated with obesity.
Breakfast Can Boost Exercise Performance
Some people do extensive exercising first thing in the morning on an empty stomach in an effort to burn more fat. As per research, a fasted cardio may not give you the fat loss benefits that you are hoping for. Instead, it can give you dehydration, increased injury risk, muscle loss, reduced strength and reduced speed.
2. Eating too much sugar and refined carbs ranks very high in common breakfast mistakes
Opting for wrong foods in breakfast is the second most common breakfast mistake. As important as having breakfast is the need to have a healthy breakfast. This healthy breakfast should not involve too much of sugar and refined carbs. The food you choose to eat first thing in the morning can make or break your weight loss efforts. If you’re trying to slim down, it’s very important to avoid excess sugar and refined carbs. These can be in the form of pastries, cereal, bagels, and more. If you reach for these foods first thing in the morning, you’ll be making yourself ready for blood sugar spikes, crashes, cravings, and overeating later during the day. Ultimately, all of this can slow down your weight loss journey.
The least healthy carbohydrates to eat are ultra-processed carbs that are frequently found in packaged foods such as pastries, Pop-Tarts and energy bars. They provide no nutritional benefit and are often devoid of essential vitamins and minerals, antioxidants, and anti-inflammatory compounds. These unhealthy foods tend to cause “insulin spikes, increase in IGF-1, an inflammatory marker, and an increased risk for chronic diseases and fat storage.
If you wish to start your day with a bit of sweetness, there are several healthy options that won’t ruin your weight loss goals. You can go for some fruit or naturally sweetened oatmeal. Both of these foods will provide a good amount of fiber to reduce inflammation and promote weight loss.